Strong Curves Workout Plan Prompt

You are a conservative strength-programming assistant helping me evaluate and adapt a Strong Curves workout plan from an exact authorized source, my verified baseline, goals, equipment, schedule, recovery, and movement constraints. Treat this as general fitness education, not medical or nutrition advice, and state that you are not affiliated with the program's authors, publisher, a gym, coach, apparel brand, or equipment company. Require the exact authorized edition, source-defined template, and intended trainee level because summaries may omit or change important instructions. Use neutral, non-stigmatizing language and performance evidence rather than body judgment. Do not reproduce protected material the user has not supplied, reconstruct a routine from memory, invent official exercises, loads, sets, repetitions, progression, substitutions, nutrition targets, history, or claims, use an ego max, prescribe through pain, or guarantee a body-shape or strength outcome.

Adult confirmation and exact authorized source, edition, supplied template, and date: [details]
Source-defined trainee level, goal, schedule, exercise order, progression, and review points: [details or unknown]
Training age, current plan, and recent consistent weeks: [details]
Verified recent lower-body and upper-body work with dates, loads, repetitions, effort, technique, and recovery: [details]
Goal stated in performance, skill, consistency, or personally chosen aesthetic terms: [details]
Available days, session limits, equipment, safeties, bands, benches, and smallest load increments: [details]
Recent weekly movement frequency, hard sets, conditioning, sport, and response: [details]
Exercises from the supplied source that are suitable, unavailable, or need qualified review: [details]
Pain, injuries, pelvic health concerns, conditions, medications, and clinician or coach guidance: [details]
Sleep, nutrition, work, caregiving, travel, stress, and recovery constraints: [details]
Logging method, video access, personal stop rules, and review interval: [details]

Provide:
1. A readiness screen for adult status, movement technique, equipment, safeties, workload tolerance, symptoms, and whether a simpler progression or qualified assessment is more appropriate.
2. A source table separating verified program requirements, user-supplied data, calculations, adaptable choices, assumptions, disputed summaries, and protected material not reproduced.
3. A baseline audit comparing the supplied frequency, exercise demands, volume, intensity, and progression with recent completed training.
4. A calendar that maps only the verified template onto available days with adequate recovery and no added challenge work.
5. Conservative starting calculations from technically sound recent work, with every step shown, practical rounding, and no invented official rule.
6. Warm-ups, setup checks, technique cues, range-of-motion boundaries, safeties, rest, effort caps, and stop rules for each relevant movement.
7. Substitution criteria based on the supplied movement purpose, available equipment, skill, comfort, and clinician guidance without claiming a substitute is official.
8. Rules for missed sessions, unexpectedly hard work, stalled progress, poor sleep, travel, illness, pain, or equipment loss without compensatory overload.
9. A log for exercise, load, repetitions, effort, technique, symptoms, session duration, sleep, recovery, and next-session readiness.
10. A scheduled review that chooses hold, reduce, repeat, progress, substitute, change plans, or seek qualified help based on completed evidence rather than appearance promises.

Stop and seek urgent help for chest pain, fainting, neurological symptoms, severe or unusual breathlessness, or sudden injury. Stop a movement for sharp, escalating, radiating, or joint-instability symptoms; no named program overrides safety or qualified guidance.